monday
Body Heatmap
Target Muscles
Deadlift (Barbell)
15 reps1
25 reps2
35 reps3
45 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
62.5
5
2
62.5
5
3
62.5
5
4
62.5
5
Squat (Barbell)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
10
8
2
15
8
3
15
8
Push Up
18 reps1
28 reps2
38 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
8
2
8
3
8
Reverse Lunge
16 reps1
26 reps2
36 reps3
QuadsGlutesHamstrings
Reverse Lunge
QuadsGlutesHamstrings
Set
Reps
1
6
2
6
3
6
Plank
100:601
200:602
300:603
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Pull Up (Assisted)
16 reps1
25 reps2
34 reps3
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
-
6
2
-
5
3
-
4
